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👋 Hi! Tell us about yourself and your training

My name is Fraser Wilson, I am 23 years old, born and raised in Melbourne Australia. I’ve been training since I was 17 and decided to get serious about my results around the age of 20.

Training for me is so much more than just an avenue for physical progression. The mental benefits that go along with the act of physical exertion and seeing yourself progress month to month and very underrated. A healthy body is a great catalyst for a healthy mind, and vice versa.

⏱ Describe a typical day of training

My workout program is a push/pull/leg variant and the sessions will typically go anywhere from one to two and a half hours. I have three main philosophies when it comes to training:

Firstly, form is more important than weight. Efficient progress will depend on how you lift a certain weight, rather than how much weight you can heave up. Focusing on things such as your range of motion, what muscles are being activated, the tempo of the set and the efficiency of the rep will pay dividends in progress as the weeks go by.

Secondly, slow and steady wins the race. You can never achieve a year’s worth of results in one week, no matter how hard you try. Always keep in mind that consistency is more important than speed. This is all about building a healthy productive lifestyle for yourself, rather than some form of quick fix.

Thirdly, push your boundaries. While going to failure and killing your body set after set is not the best of ideas, you should never be afraid to see what your body is truly capable of. Your mind will always tap out before your body. Take one set and see just how far you can push yourself mentally.

👊 How do you keep going and push harder?

I don’t worry about motivation. If you’re waiting for the magic of motivation to kick your ass into gear and start making a change, chances are that you will be waiting a while. Motivation is fleeting and unpredictable at best. That’s just the way motivation goes.

However, there’s no doubt that work still needs to be done to get the results we want. But you can’t just sit around in hope that the magic motivation fairy will pop up and tap your ass into gear with its magic wand.

Understand that motivation and inspiration may get you started, but your willpower and discipline are the only aspects that will carry you through to the end. If you’re dreading going to the gym… execute some discipline over your own body and just GO.

You’ll have a ton more motivation as soon as you step foot in the gym compared to when you’re at home contemplating whether or not to go. You taking ACTION breads motivation, which gives hope to further bouts of action. It’s a glorious cycle, but you only experience it with the first initial act of doing.

🏆 How are you doing today and what does the future look like?

I’m blessed to be in my current position, and not one day goes by where I don’t feel immense gratitude for the opportunities I have. My mission from day one has been to positively impact as many people around the world that I can on a day to day basis.

If I can make just one person’s life a little better today by shining a light on something they may have never thought of, adding one extra smile to their day, or by giving them the extra push they need to truly get after their goals then I’m happy!

Every goal I have set for the next one, three, and five years is concreted in that mantra and I look forward to realizing them.

🤕 How do you recover, rest and handle injuries?

I’ve been lucky enough with a little extra care and attention to not have suffered any major injuries. The best way to avoid injuries is to be conscious of what you’re doing and how your body is feeling. This comes back to the form overweight philosophy. You want to be training smarter not harder.

A significant injury can set you back months to years of progress. Keep longevity in mind and don’t kill your body, it’s the only one you’ve got!

To help with recovery and avoid injuries, I will do full body stretching three times per week and see a myotherapist a handful of times a year or whenever is necessary.

🍎 How is your diet and what supplements do you use?

My diet is pretty structured day to day. I will track individual macros and eat from a whole array of healthy carbohydrates, proteins and fats.

It’s very important to keep as much variance within your daily diet as possible. This will help keep boredom at bay and ensure that you are getting the necessary nutrients you need to perform at your peak. While you don’t need to track your macros and be pedantic over every calorie.

It is a great idea to at least have some understanding of how much you are eating day to day. Consistency in intake is the only way to assure consistency in progress.

I personally don’t have specified cheat days. If I’m deep within a cut I will incorporate refeed days. However, when bulking I prefer to incorporate flexibility day to day rather than the common restrict and cheat approach.

👍 What has inspired and motivated you?

I definitely had inspirations growing up – looking towards people the likes of Christian Guzman and Matt Ogus. But now a lot of my motivation comes from the inside out. When you love what you do, you no longer need to look for external motivators to get yourself up and going.

However, there is nothing more motivating than a great song that gets you fired up within the gym. So I will say Spotify and AirPods are a big component of my in the gym motivation.

A few people I follow on Instagram that are fantastic would be GaryVee and Patrick Bet-David.

✏️ Advice for other people who want to improve themselves?

The best thing you could do is set a target that is near and dear to your heart, and then execute and be patient. That last note is very underrated. Everyone wants everything… and they wanted it yesterday. That’s why so many people quit on their New Year’s resolutions. They get two weeks into the New Year only to realize that a lot more effort and time is required to realize their goals and so they quit.

If you want to know the secret to attaining an impressive mid section in a short amount of time, I’ve got bad news for you, it doesn’t exist. Anything worthwhile will require sacrifice, persistence and patience.

🤝 Are you taking on clients right now?

I am currently taking on clients and would love to help you achieve your fitness goals. Head to fraserwilsonfitness.com for more details!

📝 Where can we learn more about you?

You’ll be able to find me on YouTube by searching Fraser Wilson. @FraserWilsonFit on Instagram and if you shoot me a reasonable DM you have a good chance at a response. I look forward to speaking with you!